Rachel Kubinski, PT, DPT, RYT
The body is designed to move
The neuromusculoskeletal system allows us to move throughout our day for extended periods of time (think: walking, house chores, exercise). It also allows us to be stationary and relatively still for prolonged bouts of during the day (think: sleeping at night, sitting at a desk for work). The amount of movement available depends on individual anatomy (skeletal variations, muscle anatomy, fascia mobility) lifestyle, and experiences.
What happens when we don’t move
Physically active jobs make up less than 20% of the US workforce. Add to that leisure sitting time at a computer or with a device, TV watching, and commute times in a car. All of this can influence our physical and mental health. Without regular movement muscles weaken, fascia thickens and/or becomes less moist, joints stiffen, bones lose strength, and the cycle of chronic pain increases, resulting in the potential for emotional distress. Additionally, many chronic health issues are also associated with a sedentary lifestyle such as: cardiovascular disease, Type 2 diabetes, cancer, bone loss, falls, and increased anxiety and depression. Cumulatively, posture changes (structurally and functionally) and movement dysfunction may occur.
Posture changes
One framework that can be used to describe postural imbalances originates from Dr. Vladimir Janda’s crossed syndromes. (Dr. Janda was a Czech physician and spent his career researching , practicing, and lecturing about evaluation and management of chronic musculoskeletal pain.) Crossed syndromes are described as correlating patterns of tightness and weakness that occur in opposite sides of the body. These patterns are a determined by the musculoskeletal system and information processed in the central nervous system. Our physical anatomy and also our emotions, perceptions, stress may all influence our posture. Understanding these predictable patterns of muscle imbalance provides the ability to address these overactive and underactive areas. Yoga provides the space for functional self exploration of the mind-body factors influencing posture and movement dysfunction.
Upper Crossed Syndrome:
Tight pectoralis, SCM, upper trapezius, levator scapula muscles
Weak deep neck flexors, lower trapezius, serratus anterior muscles
Lower Crossed Syndrome:
Tight rectus femoris (quads), iliopsoas, erector spinae muscles
Weak deep abdominals, gluteus min/med/max muscles
Yoga can help
Beginning November 9, 2019 a new class will begin at Dogwood Studio called “Weekly Posture Rest with Yoga.” This Saturday morning class was developed to provide a therapeutic yoga opportunity for those that work during the week and those who want to start their week feeling reset. Participants will be invited to investigate the physical components of posture dysfunction (activate what’s weak, relax what’s tight), AND use breath to calm the mind (central nervous system) and relax (promote parasympathetic nervous system activity).
Day: Saturdays
Time: 9:15-10:30
Levels: all levels
Intensity: Gentle-Moderate
Instructor: Rachel Kubinski
Rachel’s experience as a physical therapist influences her teaching approach. She is very excited to begin teaching this class at Dogwood Studio.